Friday, May 25, 2018

WARM UP

10 min of joint prep

long hollow walks x 1 length

"dog run x 4 lengths (2 each direction) as fast as you can! Get the last 2 lengths on video

A1. Arc rows x 6-8 reps x 4 sets; rest 90 sec

A2.A-Frame push ups x 10-12 reps x 4 sets; rest 90 sec.

NOTE: if you are doing B. Please separate A from B and do your Arc Rows as A only.

B. HSPU - If kipping, do 45 sec of work and 45 sec or rest x 7 sets

Strict? AMRAP in 5 minutes

B. If you didn't do this last Friday, do the following: See Sept 1, 2017 and July 4, 2016. If you did this already, scroll down to PART C

3 Rounds for Time:

Power Clean and Jerk x 7 85/125 lbs

Run 400 meters

burpees x 10

C.3 ROunds for TIme:

Run 400 meters

Box Jumps x 20

Alternating db snatch x 12 35/55 lbs